Wednesday Oct 2nd
Metcon
"Miracle-Gro" 15:00 time cap
5 Rounds:
200 Meter Run
15/12 Calorie Assault Bike
12 Strict Handstand Push-ups
Capacity Builder
On the 3 Minutes x 3 Rounds:
7-5-3
Back Squat
Push Jerk
Thruster
Barbell: 50% of 1RM Clean and Jerk
each round you complete 7 reps of each movement, then 5, then 3 and rest with the remaining time.
